Whey powder is a sports nutrition supplement used for building muscle, but can also be used to encourage weight loss. Whey powder is high in protein but low in calories, which may make it effective for losing weight. Whey powder exhibits characteristics that differ from other sources of protein, so it may be better than other foods or supplements for encouraging weight loss for specific people. Consult a doctor before using any supplements or beginning a weight loss plan.
What Is Whey Powder?
Whey powder is a high-protein supplement made from cow's milk and is created in the process of making cheese. Whey is a high-quality, complete protein, which means that it provides your body with all of the essential amino acids that help build muscle.
Nutritional Profile
Whey powder is low in fat and carbohydrates, although the type of whey powder determines how lean the product is. The Whey Protein Institute notes that whey isolate is nearly pure protein, while whey concentrate powder contains 89 percent protein or less. A typical, commercially available whey powder contains about 110 calories, with 1.5 g of fat, 2 g carbohydrates and 22 g of protein in each 30 g serving.
Impact on Satiety
Although whey powder is mixed with water or other beverages to create a liquid, it can be as filling, or more filling, than solid foods. According to research published in the October 2010 issue of the "British Journal of Nutrition," whey protein provides more satiety than turkey, egg or tuna. The effect of reducing hunger can make it easier to follow a low-calorie diet plan.
Impact on Body Composition
In addition to subduing hunger, whey powder appears to directly support changes in body composition that may be beneficial to dieters. According to research published in the March 2008 issue of "Nutrition & Metabolism," consumption of a whey protein supplement can encourage increased body fat loss and retention of lean muscle. Because muscle tissue burns more calories than fat tissue, retaining muscle can support weight loss.
References
- Whey Protein Institute: Whey Protein FAQ
- LIVESTRONG.COM MyPlate: Calories in Perfect Whey Protein Chocolate
- Pub Med: "British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010
- Pub Med: "Nutrition & Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; J.L. Frestedt et al.; March 2008
Member Comments